Tuesday – 160531

SWOD

Overhead Press
5 @ 75%
3 @ 85%
1+@ 95%

WOD

In teams of 2, alternate to complete 5 rounds each of (12 min cap):
5 Hang Power Cleans (155/105)
100m Run
Note: The cleans should be unbroken and the runs should be near a sprint.
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Good concentration and great elbows…looks like Cedes is set to rock an awesome Overhead Squat!

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Monday – 160530

Join us for Memorial Day Murph at 10am, and then again at 3pm at Sol’s house for a BBQ!

Sol’s address:

6420 Brentwood St, Arvada, CO 80004

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Saturday – 160528

WOD

3 Rounds for time of:
30 Box Jump (24″/20″)
30 Pull Ups
*Perform 5 Burpees EMOM beginning at the start of the workout.
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Friday – 160527

It’s back tonight!!!

Friday Night Lights LLSC16

SWOD

Deadlift
5 @ 75%
3 @ 85%
1+@ 95%
Note: If you completed the last 5-3-1 cycle with us, add 10 lbs to your 1RM Deadlift for calculating weights.

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.
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Thursday – 160526

SWOD

5 X 1 Snatch Balance @ 75% of 1RM Snatch w 2 sec pause at bottom – rest 90 sec

WOD

For time (25 min cap):

1000m Row
1 mile Run
100 Double Unders
50 Burpees
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Chef Adam getting work done on the way to his team’s 3rd place finish in Spring Fling ’16!

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Wednesday – 160525

SWOD

Bench Press
5 @ 75%
3 @ 85%
1+@ 95%

WOD

13 min AMRAP of:
12 Box Jump Overs (24″/20″)
6 Power Cleans (155/105)
3 Rope Climbs

Cash Out

5 min of Foam Roller/Lacrosse Ball work
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Wade looking like a boss in those shades at Spring Fling this weekend!

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